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Healthy eating in the new year

Published

3 years ago

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Compliment of the season to all the readers of this column. Holiday weight gain is a common concern for many adults at this period of the year. Various seasonal holidays especially that of the end of the year may encourage overeating, sedentary behavior, and consumption of calorie-rich foods making holiday weight gain more inevitable.

Maintaining a healthy eating habit can be quite challenging especially during festive seasons. With the celebration come lots of food temptations such as chocolates, cakes, carbonated drinks, alcohol, meats, and other mouth-watering delicacies. This will make it difficult for those with a strict dietary pattern to stick to the plan.

In as much the delicacies, there is a need to remember that we are what we eat. What we eat and drink can affect our body’s ability to fight infections, as well as how likely we are to develop health problems later in life. In order not to fall ill or complicate health issues, there is a need to eat healthily. A healthy and balanced diet will provide many benefits in during the Yuletide and beyond.

Ways to help control our diets

  • Be honest with yourself – nobody can help you manage your diet better than yourself. You need to be determined to adhere strictly to the dos and don’ts of health and balanced diet.

 

  • Avoid starving– New Year celebrations often involve visiting friends and relatives for gathering and meals. Avoid going on any visits on an empty stomach. Starving yourself in anticipation of a bigger meal will make it harder to go for healthier choices because everything on the table will look irresistible. As a result, you end up eating more than intended.

 

  • Pay attention to the type of food you eat – do not eat all the food available. If hungry, eat more fruits and vegetables. Try to avoid junk food. Nuts make for a good gift during visits to your friends or relatives rather than sweets. Watch what you consume especially if you have strict dietary rules to follow. This is very important for people with medical cases such as diabetes, hypertension, obesity or those on a dietary programme.
  • Avoid fatty food – irrespective of your medical status, reduce the intake of fatty food. Being overweight may increase the risk of developing high blood pressure, diabetes, cardiovascular diseases and some forms of cancer. Instead, use vegetable oil as a substitute for cooking; eat more of low fat dairy products, chicken, scale fishes and avoid frying, eat more vegetables and fruits.

 

  • Limit sugar intake – too much sugar is not healthy for anyone. This is particularly bad for cancer patients, cancer survivors, diabetes patients, and people with a family history of diabetes, obese people and those with other health complications.

 

  • Cut down on salt – Taking too much salt has no benefit for the body. Instead it harms to the body. Having less salt in your diet may help you lower or avoid high blood pressure. Eating salt raises the amount of salt in the bloodstream and wrecks the delicate balance, reducing the ability of the kidney to remove water from the body.

 

  • Avoid harmful use of alcohol – uncontrolled alcohol intake is harmful to the body. If taken in excess, it can also lead to accidents which might result in bodily harm or deaths. It may also leads to Holiday Heart Syndrome. Holiday Heart Syndrome is a term used to describe a heart condition associated mainly with excessive alcohol consumption coupled with overeating.

 

  • Have a controlled pattern of eating – determine to have a controlled pattern of eating. Make sure you eat a healthy breakfast.

 

  • Stay active – do not sit in a place all through the season. Be active, exercise, walk around and engage in physical activities. This will help with body metabolism and aid digestion. Make it a habit to continue with your regular physical activities even during festive season. This is the best way to deter weight gain. 150 minutes of moderate physical exercises or 75 minutes of intensive work-out a week is recommended.

 

  • Drink a glass of water before every meal – drinking a glass of water before every meal is healthy for the body. Try to choose water over sweetened drinks. Always remember that water is a source of empty calories. On the other hand, alcoholic drinks and soft drinks, which are often served during this period, are high in calories. If you really must drink, try to incorporate a few glasses of water in between servings to reduce the amount of other drinks you consume.
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Food

Five reasons to relish shrimp

Published

2 weeks ago

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December 10, 2024 6:16 pm

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Shrimp is a popular staple in seafood restaurants, next to lobster and crab.

Some species of shrimp live in estuaries, where saltwater and freshwater mix. They are often confused with prawn which is commonly found in fresh or brackish water.

The recipes for shrimp are endless but a few tasty ways to cook them include pasta and shrimp, grilled shrimp, and shrimp sauce.

Here are five of their health benefits.

Anti-ageing properties

Sunlight promotes skin ageing. Without protection, even a few minutes of exposure to sunlight and UVA may lead to wrinkles, spots, or sunburn.

Shrimp contains high levels of a certain carotenoid called astaxanthin, which is a powerful antioxidant that can greatly reduce the signs of ageing in the skin related to UVA and sunlight.

Reduces cancer risk

The seafood contains carotenoids, such as astaxanthin, which may help in reducing the risk of various types of cancer.

It also contains selenium, which is a trace mineral and has been connected to lower levels of cancer, including prostate, and lung cancer.

Eases menstrual pain

It is a source of the beneficial type of cholesterol, omega-3 fatty acids.

These will balance out the negative effects of omega-6 fatty acids and aid in the alleviation of menstrual cramps for women.

Fights hair loss

One of the minerals found in shrimp is zinc. A deficiency of zinc may cause hair loss.

Zinc plays a key role in maintaining and creating new cells, including hair and skin cells, so for those who are beginning to lose their hair.

Bone health

A deficiency in dietary proteins and vitamins can lead to the deterioration of bone quality, bone mass, strength, and overall mass, which are the main symptoms of osteoporosis.

Protein and various vitamins, such as calcium, phosphorus, and magnesium, found in shrimp can effectively aid in the fight against bone degeneration.

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Food

Eight foods to avoid on an empty stomach

Published

4 weeks ago

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November 23, 2024 12:44 pm

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What you eat first thing in the morning sets the tone for your day. After a night of fasting, your body is ready for the right kind of fuel to boost your energy and get your metabolism going.

However, some foods can cause discomfort, bloating, or irritation when eaten on an empty stomach—especially acidic ones that can be tough on your stomach lining.

On the flip side, starting your day with a balanced breakfast that includes protein, healthy fats, and fibre can keep your blood sugar steady, sharpen your focus, and give you energy that lasts.

Here are eight foods you should skip on an empty stomach:

1. Citrus fruits
Citrus fruits like oranges, grapefruits, and lemons are packed with vitamin C and antioxidants, making them great for your health. But when eaten on an empty stomach, their high acidity can irritate your stomach lining. This can lead to acid reflux, bloating, or even heartburn. Plus, their tangy flavour can trigger your stomach to produce too much gastric acid, which may cause discomfort. 

2. Coffee
For many, coffee is a morning ritual. However, drinking it on an empty stomach can be harsh on your digestive system. The caffeine in coffee can ramp up stomach acid production, which may cause acid reflux, heartburn, or even gastritis if there’s nothing in your stomach to balance it out. On top of that, coffee can dehydrate you, especially if it’s the first thing you drink in the morning. 

3. Spicy foods
Spicy foods like chilli or hot sauce might be delicious, but they aren’t the best idea on an empty stomach. These fiery options can increase gastric acid production, which can lead to acid reflux and heartburn. Spices can also irritate the stomach lining, leaving it more susceptible to inflammation and discomfort. 

4. Sugary foods
Sugary treats like pastries, sugary cereals, or sweetened drinks might seem like a quick way to start your day, but they can backfire. Eating them on an empty stomach causes your blood sugar to spike rapidly, giving you a short-lived energy boost followed by a crash. This crash can leave you feeling tired and cranky. Sugary foods can also disrupt digestion, causing bloating and discomfort. 

5. Yoghurt
Yoghurt is generally considered a healthy snack, but it’s not ideal for an empty stomach. The natural acidity in yoghurt can irritate sensitive stomachs and may reduce the effectiveness of the probiotics it contains. These beneficial bacteria can struggle to survive in the highly acidic environment of an empty stomach. 

6. Fried foods
Fried foods like doughnuts, French fries, or fried chicken are heavy and take longer to digest. Eating them on an empty stomach can overwhelm your digestive system, leading to bloating, indigestion, or even nausea. Their high fat content also slows down digestion, making you feel sluggish and uncomfortable. 

7. Raw vegetables

Raw vegetables are undeniably healthy, but eating them on an empty stomach can be rough on your digestive system. Their high fibre content and certain enzymes can lead to gas and bloating. Vegetables like broccoli, cabbage, and cauliflower are particularly challenging because they are harder to digest when your stomach is empty.

8. Carbonated drinks
Starting your day with soda or sparkling water isn’t the best idea. The carbon dioxide in these drinks can create gas in your stomach, leaving you feeling bloated and uncomfortable. They can also irritate your stomach lining and disrupt digestion.

Conclusion
Choosing the right foods for an empty stomach is key to starting your day on the right note. Avoiding these eight foods can help you feel more comfortable and energized. Instead, reach for options that are easy on your stomach, like oatmeal, bananas, or whole-grain toast with eggs. These choices will give you a healthy and balanced start to your day.

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Food

The numerous reasons to include fibre-rich foods in your diet

Published

1 month ago

on

November 17, 2024 7:30 am

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Zainab Abdullahi, an Abuja-based nutritionist, has advised Nigerians to add fibre rich foods in their diets in order to reduce the risk of developing life-threatening illnesses.

Abdullahi told the NAN on Tuesday that consuming foods high in fibre helps combat diseases such as high blood pressure and diabetes, among others, from deteriorating.

She explained that such foods also help to prevent constipation, control sugar level, prevent stroke as well as colon cancer.

Abdullahi described fibre as a part of plant-based foods such as whole grains, fruits, vegetables, nuts and beans that passed through the body undigested thereby living the digestive system clean and healthy.

She noted that foods rich in fibre help ease bowel movements and as well aid in flushing bad cholesterol and harmful carcinogens out of the body.

The nutritionist differentiated types of fibre as soluble and insoluble fibre.

According to her, soluble fibre dissolves in water and helps control blood sugar level as well as reduces cholesterol, while the insoluble does not dissolve in water but helps prevent constipation as well as boost the immune system.

Abdullahi also said that eating foods high in fibre helps reduce the risk of inflammation of the intestine, haemorrhoids, gallstones, kidney stones and provides relief on individual with irritable bowel syndrome (IBS).

According to her, research has shown that diets high in fibre could help lower the risk of developing gastroesophageal reflux disorder, ulcers and some cancers.

The expert described soluble fibre as an important element for a healthy heart and also helps improve the cholesterol level as well as lower bad cholesterol.

“Consumption of foods such as tomatoes, leafy green, carrots, flaxseed, beans, watermelon and pawpaw, among others, are high in fibre and helps fight certain diseases.

“A high fibre diet helps reduce the risk of metabolic syndrome, diabetes, stroke and high blood pressure, reduce inflammation and help shed excess weight especially around the abdomen.

“Eating high fibre diets can help prevent colorectal cancer, stomach, mouth as well as helps flush toxins out of the body.

“It also aid digestion and key in maintaining healthy weight,’’ she said.

Abdullahi, therefore, urged individuals to start adding high fibre into their diets as well as increase their water intake in order to avoid uneasiness.

She, however, recommended consumption of 21 to 38 grams of fibre per day for optimal health.

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Bodex F. Hungbo, SPMIIM is a multiple award-winning Nigerian Digital Media Practitioner, Digital Strategist, PR consultant, Brand and Event Expert, Tv Presenter, Tier-A Blogger/Influencer, and a top cobbler in Nigeria.

She has widespread experiences across different professions and skills, which includes experiences in; Marketing, Media, Broadcasting, Brand and Event Management, Administration and Management with prior stints at MTN, NAPIMS-NNPC, GLOBAL FLEET OIL AND GAS, LTV, Silverbird and a host of others

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